Hitting a “CompTrain” benhmark workout today called “BANE”. Scale and modify to your needs in order to finish this workout. We want to be able to hang onto the barbell for 1 full round before having to put it down, scale weight based off feel. And just like a villian… this wod will sneak up on you!!

Strength - OTM x 10

1 Power Clean + 1 Front Squat + 1 Push Jerk
Build to a heavy complex

WOD - “BANE” For Time:

40 HSPU
20 Ring MU (40 pull ups + 40 dips)
10 Rounds “Macho Man”
1 Rd = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Rx = 135/95 Rx+= 165/115